Announcements

Don’t miss this chance to join a thrilling race for free! We have a limited offer of 20 free tickets for the Spartan and Tough Mudder challenge, where you can showcase your CrossFit skills and have fun. All you need to do is sign up with the code below and you’re in. Hurry up, this offer is valid only for the first 20 people who use it. We appreciate your loyalty and support. Here is your 20-use Spartan ticket code:

O2COMP-76120B

You only have til January 31st to sign up for any race in the calendar year!

CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

Perform the NCFIT Performance workout with the following goals and/or adjustments…

GOAL: Aim for the biggest set possible without going to failure. Then right into quick sets to finish off.

COMPETE | PART 1

EVERY 2:00 x 4 SETS (Time)

6×25′ Shuttle Runs

14 Toes to Bar

-Rest w/ Time Remaining-

(Score is Slowest Set)

GOAL: RPE 9 | Sprint effort. Focus on fast Shuttle Runs and unbroken on the Toes to Bar.

COMPETE | PART 2

6 SETS (No Measure)

300m Row Hard

200m Row Easy

-No Additional Rest b/t Sets-

(No Measure)

GOAL: RPE 7 | This is 3000m unbroken. The 300 hard should still be repeatable and use the 200 to recover for the next 300m!